Saturday 30/11/2024
Wellcome to our new Cycle for the Winter Period with New Targets and Goals. If you want to see more details Click Here.
Fitness
Warmup
General Warmup (0–5 mins)
5 minutes: Machine of choice (e.g., bike, rower, or treadmill).
Extra Warmup Option:
Pressing Warmup (5–10 mins)
Workout-Specific Preparation (10–15 mins):
Perform 2–3 sets of the following:30 seconds row: Gradually increase pace every 10 seconds until reaching goal pace.
3–4 deadlifts
3–4 bar-facing burpees
Rest: 90 seconds between sets
Workout
21-15-9 Reps for Time
Movements:
Deadlifts @ 125/85 kg (275/185 lbs)
Bar-facing burpees
Time Cap: 11 minutes
Squat Clean and Jerk
5 sets of 1 rep
Rest: 90 seconds between sets
Intensity: Build to 80% of your max.
Note: Perform this under fatigue after completing the workout.
Competition
Warmup
General Warmup (0-5 minutes)
5 minutes on a machine of choice
or
Pressing Warmup (5-10 minutes)
Focus on preparing shoulders and pressing movements.
Workout-Specific Prep (10-15 minutes)
Perform 2-3 sets of the following:
30 seconds row (increase pace every 10 seconds to reach goal pace).
3-4 deadlifts.
3-4 bar-facing burpees.
Rest 90 seconds between sets.
Workout: 21-15-9 Reps for Time
Movements:
Deadlift @ 125 kg / 84 kg (convert to metric for global accessibility).
Bar-Facing Burpees.
Time Cap:
11 minutes.
Squat Clean and Jerk
5 sets of 1 rep.
Rest 90 seconds between sets.
Build to 80% of your 1RM.
This is meant to be performed under fatigue after the workout.
Extra Credit
Part 1: Handstand Shoulder Tap
3 sets of 30 reps.
Rest 90 seconds between sets.
Part 2: Handstand Stagg Drill
5 sets of 50 seconds.
Rest 90 seconds between sets.
Switch leg position every alternate set.
Part 3: Crow to Handstand
12 reps total.
Accumulate the reps; this is not for time.
Part 4: Freestanding Handstand Push-Ups
Perform 2-5 unbroken reps.
Focus on technique and accumulate small sets.
Part 5: Back-to-Wall Handstand Hold
Hold for max duration in an AMSAP (as much time as possible) unbroken attempt.
